Txhua yam peb noj cuam tshuam rau peb cov gametes zoo (qe thiab spermatozoa) ”, lus Maëla Le Borgne, Dietitian-nutritionist. "Txawm hais tias muaj ntau yam teeb meem tuaj yeem yog lub hauv paus ntawm kev xeeb tub, kev saib xyuas cov ntsiab lus ntawm koj lub phaj yuav pab txhawb kev xeeb tub thiab ua rau muaj feem ntau ntawm koj sab," nws hais ntxiv. Rau lub hlis ua ntej pib cev xeeb tub, cov niam txiv (tsis yog leej niam!) yuav tsum tau kho lawv cov pluas noj.
Magnesium, hlau, iodine… galore!
"Kev noj zaub mov zoo nyob rau lub sijhawm ntawm cov noob caj noob ces ntawm gametes pab kom zam" DNA yuam kev "uas ua rau cov kab mob hauv cov neeg laus. Los ntawm kev saib xyuas cov DNA no, peb tuaj yeem cuam tshuam kev noj qab haus huv ntawm cov menyuam yaus hauv plab. Nws yog epigenetics ”, tsim cov khoom noj khoom haus. Cov zaub mov nplua nuj nyob rau hauv: magnesium, vitamin B9, omega 3, selenium, vitamin C, hlau thiab iodine yog li caw mus rau cov zaub mov ntawm cov niam txiv yav tom ntej. "Piv txwv li, thaum tav su thiab yav tsaus ntuj, koj tuaj yeem noj ib lub phaj ntawm cov nplooj ntsuab (spinach, sorrel, watercress, lamb's lettuce) thiab pulses (chickpeas, lentils, taum) tsawg kawg peb zaug hauv ib lub lis piam ", qhia tus kws kho mob. . Cov ntses me me xws li mackerel, sardines lossis herring tau noj ntawm lub rooj ntawm tib lub sijhawm li pulses. Yuav ua li cas txog qe? “Yuav kom txaus siab txhua tag kis noj tshais! », Ntxiv Mr. Le Borgne. “Tsis muaj mov noj ntxiv lawm; tsis zoo nyob rau hauv cov zaub mov thiab cov as-ham, thiab refined cereals (dawb mov, pasta dawb, qhob cij dawb), "tus kws tshaj lij ntxiv. "Tsom ntsoov rau cov khoom noj uas muaj iodine (ntses thiab shellfish) uas ua kom cov thyroid ua haujlwm zoo. Qhov no lav qhov kev loj hlob zoo ntawm tus menyuam yav tom ntej thiab kev loj hlob ntawm nws lub paj hlwb. “
AROMATIC HERBS
Parsley, thyme, mint ... muaj nyob rau hauv lawv cov nplua nuj nyob rau hauv minerals (calcium, zinc, poov tshuaj ...), antioxidants (vitamin C) thiab vitamin B9 (folic acid). Noj lawv tshiab kom zoo dua lawv cov as-ham. Thiab ntawm koj cov zaub xam lav, tais diav ntawm pulses, steamed ntses, ntxiv ib txhais tes ntawm cov tshuaj ntsuab tws.
FAT FISH
Mus nuv ntses! Mackerel, sardines, herrings… Txhua yam mus rau fatty ntses (uas peb noj ib zaug lossis ob zaug hauv ib lub lis piam). Ntawm cov ntawv qhia zaub mov: hlau, tseem ceeb fatty acids xws li omega 3, vitamin B thiab iodine. Lawv tag nrho cov zoo nyob rau hauv fertility taug kev! Tab sis ceev faj txog tuna, ntses tom kawg ntawm cov khoom noj khoom haus, uas muaj cov hlau hnyav hnyav thiab tsis pom zoo.
BRAZIL NUJ
Cov txiv ntoo loj no tau txais txiaj ntsig zoo nrog selenium. Nws yog super antioxidant. Nws tiv thaiv lub cev tiv thaiv kab mob thiab pab kev ua haujlwm ntawm cov thyroid caj pas. Koj tuaj yeem noj txog li 3 txiv ntoo ib hnub kom npog tag nrho koj cov kev xav tau. Raws li ib qho ntxiv, cov txiv hmab txiv ntoo gourmet no yog kuv cov magnesium.
COLZA YOG
Yuav nws nkauj xwb thawj zaug txias nias, nyiam dua hauv khw muag khoom organic. Nws yuav zoo dua. Thiab khaws cia rau hauv lub tub yees tom qab qhib, vim hais tias omega 3 nyob rau hauv cov roj zaub no rhiab heev rau lub teeb thiab kub. Lawv lub zog? Los ntawm thinning daim nyias nyias, lawv txhawb kev sib pauv ntawm spermatozoa thiab oocytes.
qe
Lub sijhawm zoo tshaj plaws los saj nws yog thaum noj tshais. Qhov no superfood yog ib qhov chaw ntawm cov proteins zoo assimilated los ntawm lub cev thiab ib tug reservoir ntawm cov vitamins D, B12, hlau thiab choline, yog li tseem ceeb heev rau kev txawj ntse functions. Thaum lub yolk saj cov kua, nws coj ib qho amino acid koom nrog hauv cov txheej txheem so. Ntawm chav kawm, peb xaiv cov qe zoo, los ntawm hens tsa hauv huab cua qhib thiab tshiab li sai tau.
DRIED zaub
Lentils, taum thiab lwm yam peas yog ib feem tseem ceeb ntawm peb cov khoom noj. Qhov zoo dua, vim tias cov legumes no coj cov zaub protein ntau ntxiv rau peb lub phaj, tab sis kuj tseem muaj cov micronutrients, qhov tseem ceeb rau lub cev: magnesium, hlau, vitamins ntawm pab pawg B, antioxidants. Lawv cov ntsiab lus fiber ntau pab txhawb kev thauj mus los zoo.
NPLOG TEB
Lawv yog qhov chaw ntawm vitamin B9, magnesium, potassium thiab hlau. Qhov no yog rooj plaub, tshwj xeeb, ntawm spinach, cabbage, sorrel, watercress los yog lettuce. Noj siav los yog nyoos, cov zaub ntsuab no nplua nuj nyob rau hauv cov vitamins los tiv thaiv oxidant. Noj lawv tshiab heev, lawv yuav tsis khaws ntau tshaj ob hnub nyob rau hauv qab ntawm lub tub yees.